Anabolic Resistance, 2026, is this a real thing?

(Denise) #1

I get a lot of scam-ads on my app for weather, and yep, one caught my eye this a.m. or at least I’m pretty sure it’s a scam. I see a ton of posts about it though when I searched here on KF.

So, can we talk about the possibility of it having some truth to it, “some” at least?

I am getting all the protein, I’m sure, but I am having a hard time with muscles in my legs. I’m now starting my Creatine again, as Dr. Bret Scher thinks it’s good stuff. I only do one tsp, so I don’t od on it and read that mostly, it’s about being consistent with taking it each day, same time I figure.

What do you all think about this topic today? Most posts are previous years, thanks much, Denise PS this is about the AR in older folks, and I get too much of “it’s just age” from doctors. It’s their “go to” when they don’t have any sound answer :crazy_face: or, “shut up about it and just take this pill” :wink:

(Central Florida Bob ) #2

Sorry, Denise, but do you mean is “Anabolic Resistance” itself real or some specific way to work out for it? Is creatine worth it? I’m not sure. Going through my second jar of it now and trying to figure out if it has done anything. IIRC, BobM ( @ctviggen ) was talking about research he was doing in to creatine with the same doubts.

FWIW, when I read things like the descriptions of Anabolic Resistance I just substitute the word aging. The practice of renaming much of what we see in our lives is everywhere. Generally, as you lean toward in your opening sentence, coming up with a name like Anabolic Resistance is the first step to leading you toward, “I know how to fix it better than anyone else.”

For whatever that was worth. :wink:

(Bob M) #3

Creatine does seem to do some “stuff”, mainly making more “poofy” muscles for me. I did not gain any strength that I could see.

I was taking about 10 grams/day. That was 2 scoops they gave. For the brain, they recommend 20 grams/day. I did not go that high.

I used at least 3 bottles if not 4 bottles. Took it every day unless I fasted.

I’ve stopped for a while, and I can’t really tell a difference. That may be because my favorite meat is “red” meat (mainly beef, though lamb is good too).

I might get more creatine naturally, though some say supplementation is still needed. From a quick search, I get results like 5 grams creatine per kilogram (about 2.2 pounds) of beef. That’s not much, because to get 10 grams, I’d need to eat 4.4 pounds of beef in a day. That’s not happening.

What issues are you having with your legs?

(Denise) #4

hello Bob, I appreciate you telling me your experience with creatine. I took it maybe a full week when I ordered it awhile back. The reason was the same, my calf-muscles are the only ones bothering me. When I walk up my fave street, it’s about 15 min. up, then 15 min back home. It’s just a bit of a challenge, which I love the fact it actually works my leg muscles. But last year, I was doing it regularly, felt great for months, then one day I added another street with incline, and ended up limping my way home, as my calf muscle, just one, actually felt painful and like my muscle was injured, not bad enough to call for help of course.

So had to stay home, no leg exercises at all, for maybe just under a week. I started walking, easier, not as fast, and none of the more steep hills. All was fine for a few more weeks doing easier things. Then, I guess I pushed a bit too hard again, but I didn’t think I had, and it happened again. So then I’ve been resting it again, but both legs/calfs did the same thing, and now, the bad pain doesn’t come, just my legs feel super hard, full, sort of , and very tired before I even do a thing, Denise PS I tried the creatine for couple of days again, but quit for now. I wasn’t ever taking creatine when this all started.

(Edith) #5

How’s your salt and magnesium intake? If you are not getting enough electrolytes, your muscles can have a hard time recovering.

I didn’t read the whole paper, yet; but it does seem anabolic resistance is not a scam, it is a real thing.

Edit: This one looks pretty good, too.
https://www.sciencedirect.com/science/article/pii/S2161831322008924

(Denise) #6

I can’t pinpoint the electrolytes, I guess, unless I am tested. I supplement with Potassium, plenty of salt in my diet, or I think it’s “plenty” for me, and I eat mostly meat, fats, 10-29 carbs a day, and drink regular water (16 oz, only 2 a day usually more). Some might say I’m doing everything right, but what is “right” for me, maybe I still don’t know.

For example, I’m starting to actually be in the habit of leaning on my counter when I do dishes. My legs feel very tight, not pain or ache. I wish I knew myself, the answer to your question Edith, but I can tell you I am doing maybe the best I can, with water, and 2 meals a day, nothing but water after 3 p.m. I’m feeling tired just thinking about it :unamused: Thank you, I’m opening your link now, Denise :slight_smile:

(Central Florida Bob ) #7

If you have pure potassium chloride available, a relatively simple experiment is to increase potassium, for example, by just dissolving a quarter teaspoon in a glass of water and seeing if it makes a difference. The Nu-Salt I use says that’s another 500 mg. of potassium.

My once a day electrolyte drink had been 1/4 tsp of that and 1/4 tsp of Real Salt. Until I reduced carbs back to under 20/day most days. I started getting lower leg cramps again and increased the Real Salt to 1/2 tsp and left the potassium at 1/4. Cramps went away again.

Leaning on the counter - I noticed the other day that I tend to lean on the dresser to take off my socks while standing in the bedroom. That’s new. I think that’s a sign to increase exercises that are done while standing. Move more.

(Edith) #8

I have to admit, 32 ounces of water a day seem pretty low. Maybe you are slightly dehydrated? Dehydrated muscles cannot perform optimally.

Magnesium is also an electrolyte you might want to look into. One of the many symptoms of magnesium deficiency is aching and cramping muscles. This book is fascinating. Just ignore all the plugs for her own supplements.

(Denise) #9

I thought I mentioned my 500 mg a day Magnesium Citrate? I probably drink more water that 2 of those, but I am 5’ 2", and 109 lbs, so I am thinking I don’t need as much as some folks. I also am not able to lift right now, and no heavier walking, I think I’m good, but need to have some blood work as I sure haven’t had anything show up on mag, pot, or salt, usually middle of the road on all my blood work.

I have the book though, had it for years, so I can take a look at it again too :slight_smile:

(Denise) #10

My leg cramps are gone, this is not like a cramp at all, and my foot cramps are gone as well.

I’ll just keep going on what I am doing now. I know I have one thing no one here knows much about so i won’t even go there with that info. And to be fair, there is also no doctor I’ve ever seen that knows anything about a slow Taper or Clonazepam, that I still have a few months left of that issue, Denise

There a few “doctors” making big money of their books on it likely the Maudsley Deperscribing Manual, mostly “their” theories, nothing proving as a goto for that, don’t waste money if you are ever need to get off a benzo. guess I went into anyway, so there you have it.

(John Bradshaw) #11

Hi Denise,
Yes, the muscle issue is a real thing for many. It can show up in many ways, with leg muscles, like you are experiencing, and stomach muscles, like people who get constipation experience. Many people find that a Magnesium tablet once or twice a day helps with the cramping.
The water is important, especially if you use air conditioning for heating/cooling. Don’t go overboard with too much water though as it will flush out the vitamins and minerals that your body needs! If your lips are not “crusty” you are getting enough water. Too little animal fat in the diet can cause a “dryness” feeling too. Easy fix for that is butter and eggs.

Don’t be bamboozled by words like “anabolic”. Sounds impressive but it just means “building up”. Catabolic is the reverse “breaking down”. We have myriads of anabolic and catabolic processes happening in all our cells all the time.
Just keep eating fresh food as Dr Westman, Dr Dhand, Dr Berry, Dr Scher, Dr Hampton etc advocate for and exercise regularly with walking and there is very little to worry about. These processes will occur in our cells without our intervention, just like breathing.

The benzos are strong medications, so do expect side effects from those. It’s unavoidable. You have to juggle the benefits with the downsides of any long term medication. Hopefully, with better nutrition, exercise, sleep etc the need for the medication will reduce.

(Denise) #12

Hi John, thank you for your reply. I’m still tired from doing a lot of actual physical labor, LOL! Wow, what a difference between some workouts with weights, and instead, moving furniture, brain exercise in between to see, and arrange more, then physically more arranging. The hardest for this older lady, is crawling around on the floor to undo wires, and redo them elsewhere :wink: But now I know what to do if I want a real work-out, and a lot more to be said for real work :wink:

Ok, I don’t have to expect any longer on the benzos. Imo, they are unpredictable, and since no one can predict what it will be like for them, I would say, if you want to expect, expect the unpredictable :slight_smile: I know the reality of it all after going on 4 years now, tapering off it. Slow and Steady(consistency seems best) using the help of Dr. Heather Ashton video, and a manual, Ashton Manual, free online btw.

I’m convinced I just wouldn’t have gotten this far without first having adjusted well to Keto diet, mostly under 20 grams of carbs, but more important whole foods, about even on protein and fat intake. Zero sugar, no “simple carbs” or processed foods.

I am curious and want to always have something new to learn, and that curiosity serves me well, didn’t realize it late in life, I just sort of traveled on through with no real direction/plan. I like my life way better now at 73, than ever before. Youngin’s may not believe that so I’ll just say that yes, I have regrets, but not all consuming, because my dreams of a better future are alive and well,

I am still arranging things here as I have a new Monitor coming, a bit larger as I am learning a new weather app called WeatherWise. I’ve been following Stormchasers here in the US, for maybe 2 years now. I love learning how to understand all kinds of weather, and how I can understand how Storm Chasers find out, and go to the most extreme weather that might develop. The guys I follow do so much to help people, including physically providing assistance to so many hit my storms.

So enough outa me, but yes, can’t agree more than “not being bamboozeled” by every name someone comes up with, or especially, any false information :wink: Here’s to stay curious, and open-minded enough to learn awesome things!! Denise :+1::nerd_face::thinking::astonished:

#13

It’s 100% a real thing, that’s why the go-to of 1g/lb isn’t really enough once that starts happening. That, and people being afraid to really push to get the muscle to respond. Creatine for many works better above the old 5g/day thing as well. The function dose is 0.14g/kg, which for most people winds up being around 10g, for me it’s just shy of 15. Plus creatines benefits go beyond the muscle stuff. Only downside is when it doesn’t go to solution and then it can create GI pushback, if you can feel the grit when you’re drinking it, it didn’t. Hot drinks (not boiling though) help huge there. Also taking it with magnesium and sodium helps. That, and that evil glucose / dextrose everybody is affraid of :rofl:

(Denise) #14

First I’ll say, I don’t seem to have a glucose issue any longer, only because nothing I am eating causes a spike. I gave up snacks, not because I had to but because they didn’t appeal to me any longer. I stay nice and satiated between my two meals a day. Second, I think you talking to me about my protein intake is super encouraging as I’m only eating 100g of Protein per day and I weight 109 lbs.

Third, I had dropped the Creatine again, but at least I sort of knew, intuitively, that it was best for me through a straw. I could see the extra in the bottom. So the way I do it is, sort of by “suspending” it in my water (stir each time, than any left in the bottom, just suck it up), instead of trying like heck to dissolve every granule :wink:

Yes, trying to stick with every meal at a set number I wouldn’t like much, but to start with, I am going to track my intake for a few days, and shoot for at least 109 g a day (maybe more if I need to), thanks so much, and I’ll up my protein if this starts helping, Denise

PS Right now, I’m only eating 3 oz of ground pork, 3 eggs, and extra sharp white cheddar from Tillamook. Than my early dinner by 3 o’clock has at least 8 ounces of protein, and whatever is in about 5 ounces of Avocado meat.

So I’ll keep better track, starting with today’s meals :wink: I haven’t used my Creatine, but I usually drink it same time every day, which I like a.m.'s when I first get up.

(Bob M) #15

Denise, you’re eating dinner at 3pm? That’s great. One of my downfalls is eating too late.

If you want creatine for your brain, you may have to up the level to 20g/day. They have a table of studies in this paper, and most of those were brain studies, many using 20g/day:

https://www.sciencedirect.com/science/article/pii/S3050624726000033

However, some had a loading period with higher amounts, but others had lower amounts per day.

I was trying about 10g/day, for a long time, multiple containers.

(Denise) #16

Hi Bob, I do eat at 3, sometimes if I’m late, 3:30. I do go to bed early though but not til after 3-4 hours. I just got into a bad habit of the early to bed when I suffered insomnia for maybe a whole year at least. I say insomnia but I would be able to get 3-5 hour a night, although broken sleep.

I appreciate the info as I took a heaping tsp of my creatine this a.m. when I first got up :slight_smile: I will check out your link. I think working up to an amount that big, if I even can do that w/o any side effects, would be the way to go :slight_smile: Good to see you, and everyone that’s chimed in for me!! Denise :+1::heart:

(Niko Neko) #17

When you say “hard time with muscles in your legs” - What’s going on exactly? Is it a muscle recovery issue after a ten miler on the weekend or cramps at night?

I’ve heard good things about Creatine especially for brain health but I have a kidney issue atm so haven’t tried it myself.